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Falafel vs Kidney bean - In-Depth Nutrition Comparison

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A recap on differences between Falafel and Kidney bean

  • Kidney bean is higher than Falafel in Copper, Folate, Iron, Vitamin B1, Phosphorus, Potassium, Vitamin B6, Manganese, and Magnesium.
  • Kidney bean covers your daily Copper needs 78% more than Falafel.
  • Falafel contains 12 times more Sodium than Kidney bean. While Falafel contains 294mg of Sodium, Kidney bean contains only 24mg.

Food varieties used in this article are Falafel, home-prepared and Beans, kidney, all types, mature seeds, raw.

Infographic

Falafel vs Kidney bean infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +164.8%
Contains more Iron +139.8%
Contains more Magnesium +70.7%
Contains more Phosphorus +112%
Contains more Potassium +140.3%
Contains less Sodium -91.8%
Contains more Zinc +86%
Contains more Copper +271.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 129% 59% 83% 52% 39% 41% 86%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Contains more Calcium +164.8%
Contains more Iron +139.8%
Contains more Magnesium +70.7%
Contains more Phosphorus +112%
Contains more Potassium +140.3%
Contains less Sodium -91.8%
Contains more Zinc +86%
Contains more Copper +271.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin C +181.3%
Contains more Vitamin B1 +262.3%
Contains more Vitamin B2 +31.9%
Contains more Vitamin B3 +97.3%
Contains more Vitamin B5 +167.1%
Contains more Vitamin B6 +217.6%
Contains more Folate +323.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 6% 37% 39% 20% 18% 29% 70% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Contains more Vitamin A +∞%
Contains more Vitamin C +181.3%
Contains more Vitamin B1 +262.3%
Contains more Vitamin B2 +31.9%
Contains more Vitamin B3 +97.3%
Contains more Vitamin B5 +167.1%
Contains more Vitamin B6 +217.6%
Contains more Folate +323.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Falafel Kidney bean
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Falafel Kidney bean Opinion
Net carbs 31.84g 35.11g Kidney bean
Protein 13.31g 23.58g Kidney bean
Fats 17.8g 0.83g Falafel
Carbs 31.84g 60.01g Kidney bean
Calories 333kcal 333kcal
Starch g g
Fructose g g
Sugar g 2.23g Falafel
Fiber g 24.9g Kidney bean
Calcium 54mg 143mg Kidney bean
Iron 3.42mg 8.2mg Kidney bean
Magnesium 82mg 140mg Kidney bean
Phosphorus 192mg 407mg Kidney bean
Potassium 585mg 1406mg Kidney bean
Sodium 294mg 24mg Kidney bean
Zinc 1.5mg 2.79mg Kidney bean
Copper 0.258mg 0.958mg Kidney bean
Vitamin A 13IU 0IU Falafel
Vitamin E mg 0.22mg Kidney bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.6mg 4.5mg Kidney bean
Vitamin B1 0.146mg 0.529mg Kidney bean
Vitamin B2 0.166mg 0.219mg Kidney bean
Vitamin B3 1.044mg 2.06mg Kidney bean
Vitamin B5 0.292mg 0.78mg Kidney bean
Vitamin B6 0.125mg 0.397mg Kidney bean
Folate 93µg 394µg Kidney bean
Vitamin B12 0µg 0µg
Vitamin K µg 19µg Kidney bean
Tryptophan 0.134mg 0.279mg Kidney bean
Threonine 0.492mg 0.992mg Kidney bean
Isoleucine 0.567mg 1.041mg Kidney bean
Leucine 0.944mg 1.882mg Kidney bean
Lysine 0.856mg 1.618mg Kidney bean
Methionine 0.187mg 0.355mg Kidney bean
Phenylalanine 0.707mg 1.275mg Kidney bean
Valine 0.562mg 1.233mg Kidney bean
Histidine 0.364mg 0.656mg Kidney bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 2.383g 0.12g Kidney bean
Monounsaturated Fat 10.171g 0.064g Falafel
Polyunsaturated fat 4.16g 0.457g Falafel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Falafel Kidney bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Falafel
60
Kidney bean
Mineral Summary Score
63
Falafel
143
Kidney bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
80%
Falafel
141%
Kidney bean
Carbohydrates
32%
Falafel
60%
Kidney bean
Fats
82%
Falafel
4%
Kidney bean

Comparison summary

Which food contains less Sodium?
Kidney bean
Kidney bean contains less Sodium (difference - 270mg)
Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 2.263g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 11)
Which food is cheaper?
Kidney bean
Kidney bean is cheaper (difference - $2.8)
Which food is richer in minerals?
Kidney bean
Kidney bean is relatively richer in minerals
Which food is richer in vitamins?
Kidney bean
Kidney bean is relatively richer in vitamins
Which food is lower in Sugar?
Falafel
Falafel is lower in Sugar (difference - 2.23g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/nutrients
  2. Kidney bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.